Oats, Ragi a i ʻole Jowar Atta: He aha ka ʻoi aku ka maikaʻi o ke kaumaha?

Nā Inoa MaikaʻI Loa No Nā Keiki

Mokuna:

Lā Hānau:

HoʻOuna

E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele

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Pehea e loaʻa ai ke kaumaha? Ma muli o ka hoʻohana ʻana o kekahi i ka ikehu (calories) ma mua o ke kuni ʻana. No laila pehea mākou e mālama ai i kā mākou calorie? ʻO ka meaʻai wale nō ka mea e pono ai, me ka hoʻomanaʻo ʻana i kāna mau pono olakino a pehea e hoʻokō ai i nā koi no kou kino. ʻO nā ʻāpala, i kapa pinepine ʻia ʻaʻole olakino, no ka macronutrient koʻikoʻi, a ʻo ka lawa ʻole o kēia meaʻai hiki ke alakaʻi i nā pilikia olakino e like me ka constipation, ka hanu ʻino, a me ka luhi. 'O ka 'ai kaulike 'a'ole ia e 'alo i kekahi 'ano mea'ai; akā, e pili ana i ka ʻimi ʻana i kēlā kaulike kahi e loaʻa ai nā meaʻai kūpono a pau e pono ai no kou kino.

Kiʻi: Shutterstock

papa inoa o nā kiʻiʻoniʻoni ʻohana 2017

ʻO ka ʻai ʻana i ke olakino ka hana mua i ka lilo ʻana o ke kaumaha ma ke ʻano olakino a kōkua kēia mau kīʻaha i ka hoʻohaʻahaʻa ʻana i ka mumū o ka ʻōpū a me nā micronutrients i kēia manawa e hoʻomaikaʻi i ka hana o ke kino. Makemake mākou a pau i ka ʻai ʻana i nā meaʻai ʻono i ko mākou alelo akā ʻaʻole hiki i nā ʻono a me ke ʻano o ke kino ke hele lima i ka lima i ka nui o kā mākou hāʻawi ʻana i kā mākou meaʻai hoʻopunipuni, ʻoi aku ka nui o nā calorie i loaʻa iā mākou ma mua o ka puhi ʻana. Archana S, ka mea aʻoaʻo meaʻai meaʻai a me ka meaʻai meaʻai, Motherhood Hospitals, Bangalore, kaʻana like i kekahi o nā kīʻaha maʻamau e pili ana i ka pohō kaumaha a me nā mea āpau e pono ai ʻoe e ʻike e pili ana iā lākou:

Oats Atta

He ala maikaʻi kēia no ka poʻe makemake e mālama i ka meaʻai kaulike. Makemake nā tausani o nā kānaka a puni ka honua i ka hoʻoemi ʻana, ka lilo ʻana o ke kaumaha a me ka maikaʻi e koho i ka oats. He waiwai nui ka palaoa oat i nā kalapona e hana ana ma ke ʻano he pānaʻi haʻahaʻa haʻahaʻa no nā palaoa pipiʻi e like me ka palaoa ʻalemona a i ʻole ka palaoa quinoa. Hoʻemi ia i nā pae cholesterol i loko o ko mākou kino a kōkua nui i ka mālama ʻana i ka puʻuwai olakino. Hoʻopiha ʻia ka palaoa ʻoʻa ma o ka māʻona ʻana o ka ʻōpū no laila e pale aku ai i kēlā mau ʻeha pōloli i ka waena o ka lā e lilo ia i mea maikaʻi no ka pohō kaumaha. Hiki ke ʻai ʻia nā ʻoats ma ke ʻano he kīʻaha a ua ʻike mau ʻia ke olakino a me ka meaʻai a kōkua nui i ka pohō kaumaha. ʻO ke ala maʻalahi a maʻalahi hoʻi e ʻai ai i ka oats ma ka hoʻolapalapa ʻana iā lākou i ka wai. ʻO nā mea ʻai maikaʻi loa no ka oat he yogurt me nā huaʻai hou a me nā nati. E hōʻalo i ka ʻai i kūʻai ʻia ma ka hale kūʻai no ka mea he nui ke kō a me nā preservatives ʻaʻole e kōkua iā ʻoe e lilo ke kaumaha.

Waiwai Nutritional:

100 grams oatmeal atta : ma kahi o. 400 calories; 13.3 grams protein

100 grams oats: approx. 389 calories; 8% wai; 16.9 grams protein

Huhu Atta

aila hua ʻeleʻele no ka ʻōhule lauoho

Kiʻi: Shutterstock

ʻO Ragi kekahi kīʻaha e pili kokoke ana i ka poho kaumaha. No ka mea, loaʻa i ka ragi kahi waikawa amino i kapa ʻia ʻo tryphtophan e pale ai i ka ʻai ʻana a hiki i ka pohō kaumaha. ʻO Ragi kekahi kumu nui o ka fiber e kōkua ana i ka ʻeli ʻana i ke kino. ʻO kekahi mau pōmaikaʻi ʻē aʻe o ka ʻai ʻana i ka ragi ʻo ia ka gluten free, waiwai i ka vitamina C, mālama i ka cholesterol a he mea hoʻoulu hiamoe maikaʻi. ʻO ka nele i ka hiamoe ke alakaʻi i ke kaumaha. Hiki ke ʻai ʻia ʻo Ragi i ka pō e hoʻoikaika ana i ka hiamoe maikaʻi a me ka hopena o ka hoʻomaha a me ke kaumaha. ʻO kaʻoiaʻiʻo, he kumu hao nui ka ragi. ʻO kahi ala maʻalahi e ʻai ai i ka ragi ma ka hana ʻana i kahi pālaʻi ragi maʻalahi me ka palaoa ragi. He ʻono kēia a hiki ke ʻai ʻia e nā keiki. ʻO nā ala ʻai kaulana ʻē aʻe he kuki ragi, ragi idlis a me ragi rotis.

Waiwai Nutritional:

119 grams ragi palaoa: Ma kahi. 455 calories; 13 grams protein

Jowar Atta

Kiʻi: Shutterstock

lauoho lauoho maʻalahi no ke kaikamahine ma ka home

I nā manawa a pau āu i hoʻohana ai i ka palaoa āpau a hopohopo i kou olakino, ʻo ka palaoa jowar ka pane. He waiwai, ʻawaʻawa iki a me ka fibrous ma ke ʻano a hiki ke loaʻa maʻamau ma nā wahi āpau o India. ʻO ka palaoa Jowar ka waiwai i ka fiber a me ka protein a hoʻopiha ʻia me nā minerala a me nā huaora. ʻAʻohe gluten a maikaʻi loa no ka mālama ʻana i ka maʻi diabetes. Hoʻokahi kīʻaha o ka jowar he 22 grams o ka protein. Mālama kēia i kou ʻai ʻana, e alakaʻi ana i ka hoʻohaʻahaʻa ʻana i ka meaʻai maikaʻi ʻole a i ʻole nā ​​​​meaʻai junk. ʻO kekahi mau kīʻaha kaulana i hiki ke hana ʻia me ka jowar he jowar rotis, jowar-onion pulu a theplas . ʻO kēia mau mea ʻono loa a maikaʻi loa no ka ʻai ʻana.

Waiwai Nutritional:

100 grams o ka palaoa jowar: 348 calories; 10.68 grams protein

ʻO wai ka Atta ʻoi aku ka maikaʻi: Ka hopena

ʻO nā mea a pau i ʻōlelo ʻia ʻaʻole hiki i ka palaoa ke hana i kekahi mea maikaʻi, inā ʻaʻole hoʻokō ʻia ka ʻai maʻamau, ka ʻai kūpono a me ka hōʻemi ʻana i ka meaʻai junk i ka nohona! ʻO ka meaʻai olakino a me nā meaʻai ʻē aʻe ʻaʻole pono e like me ka luhi a me ka monotonous, e like me ka mea i ʻōlelo ʻia. Ke hoʻomākaukau ʻia a hui pū ʻia me nā mea ʻai kūpono, hiki i kēia mau meaʻai ke ʻono loa a hauʻoli pū me nā pōmaikaʻi i hoʻohui ʻia. ʻAʻole paʻakikī ka lilo ʻana i ke kaumaha ke hoʻomaopopo ʻoe i ka hana ʻana o kou kino a me ka nui o nā calorie e pono ai e hana pono i kēlā me kēia lā. ʻO ka mālama pono ʻana i kāu ʻai ʻana ʻo ia wale nō ka mea e hoʻemi ai i ke kaumaha.

Eia nō naʻe, ʻoi aku ka maikaʻi o ka palaoa a me ka jowar ma mua o ka ragi no ka mea he 10% ka nui o ka fiber e ʻoi aku ka piha. ʻO ka lawelawe hoʻokahi o ka jowar i ʻoi aku ma mua o 12 grams o ka fiber meaʻai (kokoke 48 pākēneka o ka ʻai i ʻōlelo ʻia i kēlā me kēia lā). ʻAʻole hiki ke hoʻemi ʻia ke kaumaha ma ka pō. He hana lohi ia e lawe i ka manawa a me ka hoʻoikaika a me ka meaʻai kaulike e ʻike i nā hopena ʻike ʻia.

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